Workouts
3x
10 prisoner squats
20 shoulder taps
30 jumping jacks
8 min AMRAP
400m run
40 DU
4 minute rest
8 minute AMRAP
1 wall walk
10/10 step ups
100m run
4 minute rest
8 minute AMRAP
400m run
10 TTB
Roll and stretch
Open gym! Come make up your final assessment or another workout you missed, or take advantage of the free gym time to do anything you want!
3x
5 pushup to down dog
10 bent over rows with band
20 mountain climbers
2x
bear crawl length and back (with yoga block!)
20 situps
5x
8 broad jumps
8 ring dips
50m farmer carry (25m and back)
Then, as fast as possible
10-9-8-7-6-5-4-3-2-1
ball slams
burpees
stretch on wall and box breathing
Roll pecs and T- spine
Thoracic-3
3x
5 prying GSQ
5 good mornings
5 batwings (double bent over rows)
Then,
1/1 BU TGU
4x
5 DFSQ
5 pull-ups
5/5 step ups
5 TTB
Rest 2-4 mins (HR in dark gray zone)
20:10 x 3 rounds
one arm swing- R
one arm swing- L
KB upper cut
Roll quads, stretch + alligator breathing
3x
30 singles
bear crawl- length and back
high knees
butt kicks
100m run
5x
40 DU
12 Plank rolls (on wall ball)
2x 50m sprint/ walk back
Rest until HR is in light gray, then,
800m run
Roll and stretch
3x
5/5 halos
10 good mornings
5/5 BU thrusters
3x
1/1 arm bar + TGU + windmill
5 KB pullovers
3x
12 Pushups
12/12 single leg DL
rest to 75% or a minimum of 1 min
3x
12 double push press
12 KBS
rest to 75% or a minimum of 1 min
30:30 x 5
KBS
roll, stretch and alligator breathing
Final assessment!
PVC mobility
3x
10/10 bird dogs
10 OH squats with PVC
10 ball slams
20 mountain climbers
2x
20 squat jumps, butt to ball*
rest 30 sec
20/20 bent over rows
rest 30 sec
30 sec hollow hold
rest 30 sec
*Jump as high as you can! As soon as your squat jumps slow down or lose height, switch to squats. The goal is to finish all 20 without losing tempo.
Start the next exercise/set as soon as your 30 second rest is over. Don’t be tempted to rest longer!
Rest at least 5 minutes, then:
1 mile run for time
Record your time on the whiteboard. This Is your final assessment!
roll and box breathing
3x
200m run
5 push-up to downdog
10 Ball thrusters
20 jumping jacks
30 min AMRAP
1/1 TGU
15 wall balls
20 sit-ups
400m Run
Roll and stretch on wall
roll calves, ankle mobility drills
3x
30 singles
20 mountain climbers
10 lunges
Then,
400m run
100 DU
50 situps
80 DU
40 walking lunges
60 DU
30 dips
30 DU
15 burpees
roll and stretch- focus on those calves and feet!
3x
5 kb pullovers
3/3 bottoms up press
3/3 windmills
5 good mornings
3x
5 Pull-up
5/5 push press
Rest to blue
3x
5 Double Clean + seesaw press (re-clean between each seesaw press)
Bear crawl, length of gym and back (with yoga block!)
Rest to blue
1 round, 30 sec each
One arm swing- L
One arm swing- R
H2H swing
Clean- L
Clean-R
Snatch- L
Snatch- R
Push press- L
Push press- R
Reverse lunge- L
Reverse Lunge- R
Thruster- L
Thruster- R
Roll, stretch, alligator breathing
